Like nuts, seeds are full of protein, healthy fats, fibre, vitamins, minerals, and antioxidants. And their size makes it easy to add them to meals. Toss into cereals and salads, add to smoothies or baked goods, or use instead of bread crumbs. 1. FlaxOne tablespoon has 2.8 grams of fibre and 2.1 grams of alpha-linolenic acid (ALA), an omega-3 fatty acid found in plants. Eat them ground for better absorption.

2. SesameThey’re high in copper (for the skin and immune system), magnesium (for your heart and lungs), and calcium (to keep your bones strong). 3. ChiaThese super absorbent seeds are a good source of omega-3 fatty acids and are packing with protein and fibre. Eat this earthy-tasting seed for its calcium—2 tbsp offers as much as a slice of cheddar!

4. SunflowerThese mild seeds contain more vitamin E (good for the heart and skin) per serving than any other food. They’re high in magnesium, too. Sunflower seeds also help prevent heart disease and cancer with phytochemicals, folate, selenium and copper.

“Sugar. We love it. We go out of our way to find it. I think one of the reasons, evolutionarily, is because there is no food source on the planet that has fructose that is poisonous to us.”

Dr. Robert H. Lustig, M.D., Professor of Pediatrics at UCSF, and President of the Institute for Responsible Nutrition

We are bombarded with information on how to eat healthy. We all know what we should do.Here are a few helpful hints to actually do so, to help to kick the sugar habit. Create self awareness to end mindless eating.

Give yourself time: “Take one day at a time. Take one hour at a time. Even one minute. You have to kick sugar addiction sometime, so it may as well be now. You will have an even energy, calmness and clarity that you have probably not experienced for years.” –Zoe Harcombe, The Obesity Epidemic

Make the sugar in your house difficult to get to. Put it up high, out of reach and out of sight.

Meal plan. Snack plan. Do not leave your hunger until it is ravenous. Never, ever be genuinely hungry too often or for prolonged periods of the day. White-knuckling it between meals and snacks puts you in jeopardy!

Plan. Think about the general layout of a grocery store: The outside is home to fresh fruits and vegetables, lean meats, dairy products, and whole grain breads. Take different routes to avoid your nemesis. Don’t go down the junk aisle in the store. Walk around the office to avoid the candy bowl. Go the long way round to avoid the dessert buffet. Walk on the other side of the mall from the cookie store. Constantly be looking out for sugar dangers and give them a wide berth.

Public accountability is a huge motivator. Share your plan with someone who can help. Call a friend, do some jumping jacks, have a glass of water and breath deeply. And just like your mother used to say, "if you're not hungry enough to eat an apple (or some nuts,) then you're not hungry."

﻿If you see any of the following terms listed, then sugar has been added to the product in one form or another and it is best left on the shelf at the store—especially if that sugar shows up within the first five ingredients of any food product.﻿